French toasts are the most favorite meal for many people, but we all know how caloric they can be. Therefore, in this article we shall present you a healthy recipe of these toasts and still enjoy them without feeling the guilt.
A Healthy Recipe for French Toast
- 2 eggs
- 1 ripe banana
- 4 large slices of leavened bread
- 1 teaspoon of coconut oil
- 1 teaspoon of agave syrup
- A few drops of vanilla extract, organic
- Some red fruits
Method of Preparation:
Take your blender and in it place the eggs, banana and the natural vanilla extract. The resulting mixture transfer into a deep plate and in it dip the slices of bread so that they are well covered with the mixture. In a skillet, heat the coconut oil over medium heat, and once heated cook each slice of bread in the pan for about 2 to 3 minutes per side.
Once all your bread slices are cooked place them in a plate, and then garnish it with red fruits and agave syrup. If you want to boost the flavor of your French toast sprinkle them with grated coconut.
Enjoy your super healthy French toasts!
The benefits of the used ingredients
The whole bread
This type of bread has in its content more fiber than the white bread. It offers the feeling of fullness which will not make you overeat yourself and as well as provide your body with the needed energy.
According to a released study in Plant Foods for Human Nutrition in 2018, the benefits of whole bread were higher than the consumption of the regular white bread. In this study the involved participants were divided in groups, the first one consumed refined wheat bread (white bread) and the second one whole wheat bread (whole meal bread) on daily basis for 12 weeks. The results showed that the people who ate whole-grain bread lost their stomach fat which was not the case with the people who ate refined wheat bread.
The intake of two slices of whole meal bread offers around 2.5 milligrams of iron. You may consider this amount low, but adults need 8 to 18 milligrams a day, and this quantity actually covers a quarter of daily required needs. This mineral is important for the body as it ensures that the oxygen circulates adequately in the blood thus reaching the brain and in that way preventing the occurrence of headaches and fatigue.
If your body lacks iron because of a strict diet or heavy periods, then we recommend the intake of whole wheat bread with other sources of iron like lean meats, hummus, and black bean cakes. You need also to take in vitamin C as its presence helps with the absorption of iron from plant sources.
This healthy oil is packed with saturated fats that elevate good HDL cholesterol and lower the risk of a heart disease. It has in its content an unusual amount of short-chain fatty acids like capric, lauric, and myristic acids. These acids are related to special health benefits like reduced cholesterol. Plus, the presence of medium chain triglycerides in coconut oil can speed up the energy when compared to other fats because they digest as quickly as sugar in the body.
This fruit is packed with fiber (3.1g), and also contains several antioxidants. Banana has in its content valuable nutrients for the human body like magnesium, manganese, potassium, copper, proteins, carbohydrates, vitamins B6 and C. Plus, it is high in pectin, a type of fiber which offers its spongy structural form and provides the body with the feeling of fullness. Unripe bananas have in their content resistant starch that can act as a soluble fiber and thus escapes digestion.
As per a released study published in the American Journal of Clinical Nutrition, both pectin and resistant starch can regulate the spikes of blood sugar after consumed meal and lower the appetite by decreasing the gastric emptying in diabetics.
A 2011 Malaysian study involved participants that did not follow any workout programme or some strict diet, but used coconut oil. The results showed that these participants had lower waist circumference after 4 weeks of consuming coconut oil (28g a day), and for 2.54 cm. Plus, they lost a significant amount of abdominal fat by adding coconut oil to their diet.